CDSF Collective

Getting Started- CDSF Family

CDSF Strength Camp At Home Phase 1

Full Body Foam Rolling Series

Child's Pose Breathing

Wall Press Abs

1-Leg Glute Bridge

Kneeling Glute Mobilizations

Kneeling Adductor Mobilizations

Squat-to-Stand

Back-to-Wall Shoulder Flexion

Forearm Arm Slides @ 135 w/ Lift-Off

Walking Spiderman w/ Hip Lift & OH Reach

Skip Series

A1) Linear Line Jumps

A2) Kneeling Glute Mobilizations

B1) Tempo Split Squats

B2) Front Plank

C1) Squat

C2) Wall Press Leg Lowers

D1) 1-Leg Hip Thrust

D2) Reverse Lunge w/ Hip Lift

D3) Leg Curl

A1) Lateral Line Jumps

A2) Side-Lying Windmill

B1) Push-Ups/Incline Push-Ups

B2) Yoga Plex

C1) Turkish Get-Up to Hand

C2) Body Saw

D1) Bent-Over Horizontal Abduction

D2) Side Plank

D3) Bear Crawls

A1) 1-Leg Drop Squat

A2) Inchworms

B1) Assisted 1-Leg Squat

B2) Legs Only Deadbugs

C1) Reaching SLDL

C2) Forearm Wall Slides

D1) Glute Bridge

D2) Bear Hold Shoulder Taps

D3) Half-Kneeling Windmill

CDSF Strength Camp At Home Phase 2

Full Body Foam Rolling Series

Child's Pose Breathing

Wall Press Abs

1-Leg Glute Bridge

Kneeling Glute Mobilizations

Kneeling Adductor Mobilizations

Squat-to-Stand

Back-to-Wall Shoulder Flexion

Forearm Arm Slides @ 135 w/ Lift-Off

Walking Spiderman w/ Hip Lift & OH Reach

Skip Series

A1) Linear Line Hops w/ Stick

A2) 90-90 Hip Stretches

B1) Reverse Lunges

B2) 1-Leg Front Plank

C1) Tempo Squat

C2) Leg Lowers w/ 2-Arm Reach

D1) 1-Leg Hip Thrust

D2) Spiderman Stretch w/ Hip Lift and OH Reach

D3) Eccentric-Emphasis Leg Curl

A1) Lateral Line Hops w/ Stick

A2) Rocked-Back Quadruped Thoracic Ext-Rot

B1) Yoga Push-Up

B2) Side-Lying ER-IR

C1) Half Turkish Get-Up

C2) Bear Hold Body Saw

D1) Wide-Stance Horizontal Abduction

D2) Side Plank Hip Lifts

D3) Reverse Bear Crawls

A1) Depth Drop

A2) Reverse Inchworms

B1) 1-Leg Squat to Box w/ Counterbalance

B2) Deadbugs

C1) SLDL w/ Knee Drive

C2) Forearm Wall Slides @ 135 w/ Lift-Off

D1) Glute Bridge Off Bench

D2) Lateral Bear Crawl

D3) Standing Windmill

CDSF Strength Camp At Home Phase 3

Full Body Foam Rolling Series

Child's Pose Breathing

Wall Press Abs

1-Leg Glute Bridge

Kneeling Glute Mobilizations

Kneeling Adductor Mobilizations

Squat-to-Stand

Back-to-Wall Shoulder Flexion

Forearm Arm Slides @ 135 w/ Lift-Off

Walking Spiderman w/ Hip Lift & OH Reach

Skip Series

A1) Linear Line Hops w/ Mini- Bounce

A2) 90-90 Hip Switches

B1) Step-Through Lunges

B2) Front Plank w/ Alternating Leg Lifts

C1) Paused Squat

C2) 2-Leg Lower

D1) Paused 1-Leg Hip Thrust

D2) Split Squat Cycle Jumps

D3) 1-Leg Curl

A1) Medial/Lateral Line Hops w/ Mini- Bounce

A2) Bent-Over Thoracic Rotation

B1) Feet-Elevated Push-Ups

B2) Side-Lying ER, Arm Abducted 30 Degrees

C1) Turkish Get-Up

C2) Eccentric-Emphasis Bear Hold Body Saw

D1) Standing Horizontal Abduction ISO Hold

D2) Rotating Side Plank

D3) Forward + Reverse Bear Crawls

A1) Repeat Vertical Jumps

A2) Inchworms + Reverse Inchworms

B1) 1-Leg Squat from Box

B2) Weighted Deadbugs

C1) Reverse Lunge to SLDL

C2) 1-Arm Forearm Wall Slides w/ Lift-Off

D1) Glute Bridge March Off Bench

D2) Lateral Crossover Bear Crawl

D3) Half-Kneeling Windmill to Stand

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